Cardio Balance

Question: What is a good balance between cardio and weight training.? I'm trying to get back in shape. Now, i have no interest in being a bulging mass of muscle, but i don't really need to loose weight. My friends say i should only work out every other day, but i have also read that you should cardio train daily. What's a good balance? Any suggestions?

Answer: I would recommend 5 days working out with cardio, with 2 of those days with weight training and one with ab work

Question: What is the best balance of cardio and weight training? What is a good balanced schedule for weight lifting and cardio in order to build some muscle and lose fat? Is 3 days of lifting and 3 days of cardio good or should i do cardio everyday?

Answer: you are right just rotate your exercises. and you will seee results and you should get 1 day of no workout at all so your body can fully heal

Question: Is bouncing on a balance ball decent cardio? If I simply bounced on a balance ball for about an hour while watching tv, would it be a decent cardio workout?

Answer: I don't believe it could be considered a cardio workout but it does strengthen the core muscles and provide a workout for the lymphatic system. I suppose the best indicator would be to check your heart rate. It is called active sitting and depending on how much you sit, it burns quite a bit of calories (much more than slouching in a chair). It also forces you to maintain your posture, which helps keep your core muscles taut. I highly recommend anyone who sits for long periods to sit on an exercise ball. You will find you naturally wiggle, roll, bounce keeping muscles active. Bouncing (whether it be on a trampoline, jumping jacks, running or bouncing on a ball) helps your lymphatic system. This fluid flows through your body just like your blood stream but depends more on gravity since it doesn't have a heart muscle pumping it. According to one article posted below, you can burn 350 calories a day (I'm assuming that's 8 hours a day) more using an exercise ball instead of a chair. If true, that would be 36# a year in calories burned. The other article states, "There is not yet substantiated evidence that sitting on an exercise ball burns calories any faster than using a normal desk chair. However, people who “bounce” and do “hip circles” while working are certain they’re burning calories." It only takes a few moments to get used to sitting on one. I originally considered buying a stabilizing ring but glad I didn't, it would just get in the way. I bought a bit more expensive ($40 ten years ago) burst proof one for my first ball but have bought one from a clearance bin at Walmart for a couple of bucks and really don't feel a difference (neither have burst either though).

Question: How should I re-balance my weight lifting and cardio after donating blood? After donating blood, I do notice feeling a bit "winded" during cardio for about a week (I wait 24 h before any type of exercise). Is it ok to focus more on weight lifting during that time? I try to balance both on a regular basis but need to figure out a strategy for the week after a blood donation.

Answer: Rest for a day. Up you fluid intake & green vegetables. Your body's fluid levels are up to normal afew hours after donating, but it takes a few weeks to replace all the red blood cells. So your cardio will suffer. Go by "perceived exertion". If it takes a lot to do what you usually do, back off for a while.

Question: How should I balance resistance training and cardio in my workout? I have just begun working out. Should I do both at every workout or alternate? How long should I do each?

Answer: You really need to define what it is that you are training for: ie, to 'bulk-up' you would want to lift high weight for low reps, & you wouldn't want to do more than 20 min./day of aerobic exercise (no more than 2 miles running), to prevent the breakdown (catabolism) of your muscles. On the other hand, if you wanted to lose weight & 'tone-up', you would typically use light weights for high reps, & you would do alot of aerobic-training to burn fat & tone your muscles. So, you need to decide what you fitness goals are, then build a routine that will help you to achieve those goals! Good luck! (BTW- I not only can lift hundreds of pounds, but I can count that high, too!)

Question: How can I effectively balance doing weights and cardio? I would like to lose a bit of fat and also improve my muscle definition and increase in power. What is the best way to do this? Will focusing on both cause them to cancel each other out?

Answer: I would recommend starting with just cardio or a balance of cardio and natural weight resistance like pushups as opposed to lifting weights just yet. You'd really be surprised how fit and toned you can get with just cardio and depending on what you do you will see an increase in muscle definition. I will greatly recommend swimming. Swimming targets your core and evenly targets your upper and lower body. You need to lose the layers of fat that are hiding your muscles. Running is also very good exercise, any part of your body that "jiggles" when you run will be reduced or lost after a while. Doing cardio for about an hour a day at least 4 times a week will significantly improve your physical condition. After a few weeks you'll feel yourself getting stronger and slimmer. Once you find a spot where you can move comfortably as you swim or run then I would start with weights. When you add the weightlifting to your routine keep in mind that more reps are better than more weight. If you start out with too much weight or find yourself doing few sets of a lot of weight you will likely get stretch marks on your biceps and under your arms (trust me). Also, your joints need to get accustomed to the weight resistance, so try doing 4 sets of 15 reps or more. Another thing to keep in mind is that muscles need time to relax in order to grow. Don't work the same muscle group out every day, alternate them. I love to do "power sets" which involve working opposite muscle groups in the same workout to strengthen them more, like biceps & triceps or pecs & back, etc. Don't just work all your muscle groups every day. Email me if you want more specifics, and good luck!

Question: What's the best balance between cardio & resistance work..?

Answer: If you want to build muscle the Resistance should be performed regulary taking care to give days inbetween to rest. Cardio should be used to keep trim so that the muscles have a chance to show. If you want to stay fit, cardio will keep you in check however if you decide you want to run harder or cycle quicker resistance will need to be introduced so that your muscles can work harder.

Question: If I only do cardio for 30-60 minutes and a balance diet, when I get a flatter stomach and chest? I'm not overweight; I'm 5'4, male, and 110-115. (Weird scale) Or should I just work out my abs and pecs? Or both? I was never really a big fan of muscles.

Answer: You need to do both cardio and body building to get the results you want in at least a couple of weeks.

Question: I am 13 and want to know how to balance cardio and weight lifting. I think i eat about 2100 calories daily.? i am 13 and i have been having trouble trying to balance weight lifting and cardio. i do more weight lifting than cardio, but i know that cardo is important too. The thing is that it is too cold at the moment to run, but i do have a treadmill thingy. the problem with that is that it is not in a place where i can use it, it is in my library/study area. it has been (for some stupid reason) stowed away and i can't move it. if i get help to move it, i will ave to move it to my room. i do my excersises late at night, because i have no time during my day. i will disturb the house if i run on the treadmill thingy. HELP!!!!!!!! I am also having trouble with what i need to eat. there is nothing healthy to eat in the house, and i certainly will not eat out. HELP!!!!!!!!!! PLEASE!!!!!!!!!!!!!!!

Answer: You are 13!!!! Don't sweat this at all. You should not be weight training at all anyway, If you stress weight lifting now, it can limit your growth. Go outside and play sports with your buddies. You will get enough cardio that way. You are way too preoccupied with exercise and diet. Especially now at your age, it is very dangerous physically and mentally to be all about the issue. This is not to say that it is not important and eat whatever you want, keep a healthy ATTITUDE and LIFESTYLE but dont be so worried about it.

Question: Is there such a thing as to much cardio when your trying to lose weight? I want to to lose weight...I have heard you shoud balance cardio and strength training but I have also heard that cardio is the MOST important thing...SO, if I am committed to 5 days a week at the gym how should i split up my time?

Answer: i just started going to the gym last week but my husband is a firemen my dad used to be a body builder and my father in law used to be a body builder they all told me the same thing. what i do (following their advice) i start on the treadmill or stair climber or ski machine for the first half of the time i am at the gym. if i am there for 30 min i get on for 15 if i am there for an hour i get on for 30. then i go to the weight machines and work abs and back or my legs and arms and i switch it up every but always start with cardio to get your heart rate up. plus losing weight means nothing if your not toned up. i have already lost 10 pounds in one week doing this.

Question: how much weight did you lose doing cardio? I have a cardio balance ball workout tape and i started it but then stopped and now its summer and i need to do it again have you lost any weight doing cardio and if so how much. Please let me know i feel disgusting in my own body again.

Answer: I lost approximately 5 pounds in a couple weeks. But recently I haven't really been working out and I gained most of it back. I've been pigging out and eating sooo much and I am sooo fat now ew.

Question: balance weights with cardio? what does the part of < > mean in the conversation below? A : have you been pumping iron at the gym? B : yeah, a little Muay Thai. it's competitive kickboxing. i've gotta < balance weights with cardio? > ====================================== I'm Korean, and I'm learning English. I'd really appreciate it if you'd answer my questions, considering me as a foreigner. :-)

Answer: "balance weight-lifting with cardio- exercises (exercises for the heart)"

Question: cardio/weights balance? I train 2-3 times a week doing cardiovascular sessions and i Referee football at weekends. Im a little on the thin side and am looking to bulk out a bit. Im going to start going to the gym 2-3 times a week to do weights. Can anybody give me any pointers on getting the right balance, what days to do what and how best to speed up my recovery. When should i start to see results and what will i notice?!? (101 qns!) Thanks

Answer: Buy some BCAA(branched amino acids) and pop them in during cardio sessions and after. And take L-glutamine powder/pills. Glutamine is the most important nonessential amino acids found in your muscles and intestines. After a workout or cardio sessions, 50% or more is depleted. These things help you recover and still bulk even while doing cardio. And make sure you eat enough carbs/calories to balance out.

Question: Cardio-Lifting Balance For Martial Arts? I'm trying to figure out how to properly train for Martial Arts. I've been involved in it for about two years and have developed pretty good flexibility. I was a swimmer for 4 years before that, so right now I'm still pretty small, 150lbs(3.2% body fat). Basically, I want to keep up (actually now, increase) my endurance, and I really want to build some serious strength and muscle. I've been lifting about 4-5 times a week since I was 14 (I'm 18 now), and running or swimming 5-6 times a week. I've been doing some research finding out about how sprinting may be better cardio cus it doesn't destroy muscle as much, and it still helps with weight loss; however, I don't think that would help so much for the endurance I want to build. Any suggestions or good sources to check out on how to optimize both sides of training?

Answer: crossfit.com try mensfitness.com and look for forrest griffins workout which shows his mix of cardio and lifting. Sprinting is better when trying to build muscle but long runs do not hurt as much as one thinks and it greatly helps conditioning. Swimming is an excellent way to develop both muscle endurance and cardio training. On youtube you can find Wanderlei Silva swimming with weights. For you, I would recommend lifting 3-4 days a week and doing heavy sparring and cardio 2-3 days and take one day off. You seem to be pretty athletic so just try to get on the mats and in the cage as much as you can to work on technique and always remember overall conditioning and its importance. It is not about how frequently you train but how hard you train when you are. Good luck.

Question: What kind of things and how much should I eat if I lift plus do cardio alot and I dont want to lose lean muscl I am a male 195 pounds and I want to find the balance of cardio, weight lifting, and nutrition in order to maintain mass while maintaining speed and endurance.

Answer: Okay...you want to eat protein obviously. Divide your meals up to at least 4 per day. Drink plenty of water (Tea or natural juices count here too...) Fresh fruits and veggies over fast food anytime...cut out a lot (not all) of the processed breads... What I do is cycle my training without changing my diet too much...over an 8 week period I will do something like this... 2 weeks of Light lifting and cardio / flexibilty training 2 weeks of medium lifting and cardio / flexibilty training 2 weeks of heavy lifting and flexibilty training 2 weeks of medium lifting and cardio / flexibilty training rest for a week doing fleixibilty training...then repeat... I maintain my weight and bodyfat percentage while increasing my muscularity at a good slow pace...no stretch marks this way... **** side note....my flexibilty training also includes my core training. The 2 weeks I go heavy I do not do cardio...

Question: Will I still see fat loss if I do HIIT 4x a week and steady state cardio 2x a week? I mean, I know HIIT burns more fat, but am I doing enough steady state cardio to balance it out?

Answer: You are better off thinking in terms of miles per week. Fat loss is more directly related to total calorie consumption than how you get there. If you run 50 miles per week, doing it long and slow, fast, or as intervals makes only a little difference in total calories consumed. HIIT, or intervals, as most actual athletes (as opposed to "fitness faddists") know, are a valuable addition to the workout toolbox for a lot of reasons, but don't do anything special in terms of burning fat vs. carbohydrates. More miles = more calories burned = more fat lost For more information than you wanted on fat metabolism, see below: